102: Training Variety and Sequencing for Advanced Athletes with Derek Evely | Sponsored by SimpliFaster

Today’s episode features track and field coach, and training organization expert Derek Evely.  Derek made his original appearance on episode #43 of the podcast where he spoke extensively on the core principles of the Bondarchuk training system, and how it’s ideas it can be applied into sprint training.  Derek is back now, talking on many more facets of the system, particularly in terms of understanding and tracking adaptation and exercise variation, which are two absolutely critical training variables when dealing with advanced athletes. The Bondarchuk training system was invented, of course, by Anatoliy Bondarchuk, and has yielded the most consistent Olymic medal sweeps (in the hammer throw) by any country in history.  The core of the training system is doing the same exact workout or workouts (composed of a specific exercise, CE, a special strength exercise, SDE a strength movement using the same prime muscles, SPE, and then basic general exercises that incorporate multiple planes of movement, GPE), and repeating that until an athlete reaches their peak performance with that “exercise set”.   In this manner, many variables, such as the weight on the bar each day, are fixed, so that the effectiveness of each component of the cycle can be monitored as much as possible in terms of its contribution to the athletes adaptation. Derek is a true master of training organization, and is considered by many to be the best in the world.   He has trained world-class athletes such as Sultana Frizell, Dylan Armstrong and Gary Reed, and has the real-world success to go alongside his knowledge gained from experience and the practices of other world class coaches.  On the podcast today, we’ll talk about delayed transformation, the role of variation in producing overload, creating an optimal peaking cycle, and also a great discussion on the “parts” system, or complex training, in eliciting training gains out of already advanced athletes. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more show notes at Just-fly-sports.com/podcast-102-derek-evely/